We often find that newly postpartum parents don’t have a whole lot of clarity around what the first several weeks might look and feel like. Additionally, they don’t always have clear information about what recovery and healing will be like and when they can increase activity levels.

We hope this blog can be a resource for navigating the squishy first weeks of postpartum. Each person and each birth are different, so the “typical” guidance may not fit your unique needs. As you read, please adapt and adjust to fit your needs. Discuss this topic with your support team and medical providers, as well, as you gauge what your body and family needs during this tender time.

* This blog is not a substitute for medical advice, diagnosis, or treatment; Austin/Asheville Baby Guru provides general information for people and families navigating pregnancy and/or postpartum. As always, please consult with your medical provider with any questions you may have regarding this information and/or your medical needs. 

Rest and Recovery 

As much as is possible and accessible to you, we encourage lots of rest in the immediate postpartum period. Some families have heard of the “5-5-5 rule,” and this is one we pass along because it can be easy to remember. 5-5-5 stands for 5 days in the bed, 5 days on the bed, and 5 days near the bed. The first week it’s important to let your pelvis rest as much as possible by laying flat. After that, it’s still imperative to take things slow and prioritize rest for the next few weeks.

Even if you think you won’t be able to sleep, we encourage folks to stay in bed and pick something restful to do. Ideas include the following: podcasts, audiobooks or hard copy books, knitting or crocheting, coloring, TV/movies, and meditations. 

In preparing for postpartum, we often suggest that families set up their spaces to accommodate rest. This might mean bringing the changing table into your bedroom, creating a cart or basket for things like snacks, diapers, feeding supplies, etc., or setting up a mini fridge bedside for drinks + milk storage. Consider the things that you’d like easy access to and bring them to you vs. you going to them. if you’re already postpartum, get a support person to help you reorient your space to accommodate your need for rest. 

Nutrition and Hydration

During your postpartum period, especially the first six weeks, it’s important to stay nourished and hydrated. Below are some ideas for nourishing yourself:

• Drink plenty of water and consider adding in electrolytes.
• Keep nutritionally dense snacks nearby. Some favorites include trail mixes, dried fruit, smoothies, and cheese sticks.
• Include foods that are more easily digestible like soups and stews.
• Continue to prioritize high-protein meals (just like in pregnancy) as you recoup and recover.
• Ensure you are getting plenty of cooked veggies and whole grains due to their high fiber content.
• Talk to your provider about stool softeners, as many postpartum people benefit from these in the early days.

If you need support navigating nutrition in your perinatal period, we suggest reaching out to a dietician who specializes in these transitions.

Movement and Exercise

We always suggest folks meet with a pelvic floor therapist to get into the nitty gritty details of postpartum healing. Birth can be a lot for the body to endure, and getting proper care for your recovery can be a game changer in your quality of life in both the long and short-term. Below is some guidance inspired by the folks at Lady Bird Physical Therapy in Austin, Texas. 

During the first two to three weeks, movement should be fairly minimal, especially per the 5-5-5 rule above. Gentle stretching and short walks may feel good and help increase mobility during this time. Short walks means down to the stop sign and back or a few houses down and back; take it slow and steady. Activity around the home should be quite minimal, perhaps just light tidying around your bedroom or other resting spaces. (Check out our article about asking your support system for help in order to make this possible!)

Around week four postpartum, you may increase walking time little by little, ensuring you pause to listen to your body. You may also increase activity around the home– laundry, dishes, etc. At this point you may be spending more time on your feet throughout the day, but naps and resting are still essential.

Around six weeks postpartum, you may be cleared by your OBGYN or midwife to start exercises. It can be helpful to start with more basic, bodyweight exercises first and gradually add in resistance training depending on how you are feeling. Again, move at a pace that your body can keep up with.

Bigger, more complex movements with higher impact are best reserved for around the ten to twelve week mark. This includes jumping and running. At this point, folks may be adding in a range of exercises, as long as all is feeling good and safe. Again, a pelvic floor PT can help you create plans for reintegrating activity in ways that keep your body safe and healing. 

ABG is Here for You the First Six Weeks and Beyond

We are here to support you as you plan for and navigate the first six weeks postpartum. Join us in class or reach out about in-home postpartum services in Austin and Asheville (+ birth in Asheville). It’s an honor to support your growing family!

*Photo credit: kevin liang on Unsplash